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No-Cook Walnut Cookies

No-Cook Walnut Cookies

Aug 20, 2024

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No-Cook Walnut Cookies

If you’re on the hunt for a wholesome treat that’s as nutritious as it is delicious, these Walnut & Date Cookie Treats are just what you need! These no-bake cookies are the perfect example of how simple ingredients can be transformed into something truly satisfying. At the heart of this recipe are dates, nature’s candy, known for their natural sweetness and chewy texture. Dates are not only a great source of quick energy, but they also provide a healthy dose of dietary fiber, which aids digestion and helps maintain steady blood sugar levels. Unlike refined sugars, dates offer a variety of essential nutrients like potassium, magnesium, and vitamins, making them an excellent choice for those looking to indulge in something sweet without the guilt.

Paired with the rich, earthy flavor of raw walnuts, these cookies offer a delightful contrast in textures and tastes. Walnuts are a powerhouse of nutrition, loaded with omega-3 fatty acids, which are essential for brain health and reducing inflammation. They’re also packed with antioxidants and vitamins that contribute to heart health and overall well-being. Including walnuts in your diet can support cognitive function, lower bad cholesterol, and even help manage weight, thanks to their protein and fiber content that promotes satiety. By combining walnuts with dates, you’re not just creating a treat that’s delicious; you’re also fueling your body with ingredients that are beneficial for your health in numerous ways.

And let’s not forget the finishing touch: a drizzle of dark chocolate. Known for its rich flavor and health benefits, dark chocolate adds a touch of decadence to these treats without overpowering their natural goodness. Dark chocolate is rich in antioxidants, particularly flavonoids, which can improve heart health by reducing blood pressure and improving blood flow. It’s also a mood booster, thanks to its ability to increase serotonin levels in the brain.

With this combination of dates, walnuts, and dark chocolate, these cookies aren’t just a snack; they’re a perfect blend of nutrition and indulgence, offering a satisfying treat that you can feel good about eating.

Ingredients

  • 120 g pitted dates
  • 100 g raw walnuts
  • 30 g dark chocolate
  • 25 g raw walnut halves (optional)

Directions

  1. Start by pitting the dates if they aren’t already pitted. Then, place them in a blender or food processor.
  2. Blend the pitted dates until they form a sticky, cohesive mass. This step may take a few minutes.
  3. Add the raw walnuts to the blended dates. Optionally, add your favorite spices like cinnamon or cardamom, or flavors like vanilla extract or lemon zest if desired (plain works well too).
  4. Blend the mixture once more until the walnuts are well incorporated into the date paste, resulting in a sticky dough-like mixture.
  5. Take small portions of the mixture and shape them into round cookies. To resemble traditional cookies, create a hole in the center of each one using the back of a measuring tablespoon.
  6. Carefully pour some melted dark chocolate into the holes in the center of each cookie. Place a raw walnut half on top of the melted chocolate on each cookie for extra crunch and visual appeal.
  7. Arrange the cookies on a tray and place them in the fridge for 1 hour to set.

Prep Time

  • 30 mins Prep
  • 1 hour in the Fridge

Nutritional Information (Per 1 Serving)

  • Energy: 134 calories
  • Protein: 2.43 g
  • Fat: 9.48 g
  • Carbohydrates: 12.09 g
  • Fiber: 2.1 g

Storage

  • Store your cookies in the fridge for up to 1 week in the fridge or up to 3 months in the freezer.

Notes

  • Enjoy these delightful walnut and date cookie treats as a quick, healthy, and tasty snack or dessert.
Veggies-Rich Pizza

Veggies-Rich Pizza

Aug 20, 2024

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Veggies-Rich Pizza

Craving pizza but looking for a healthier option that’s just as satisfying? This Veggies-Rich Pizza is exactly what you need! Packed with fresh vegetables and wholesome ingredients, this pizza is not only delicious but also incredibly nutritious. Perfect for those who follow a gluten-free diet or anyone wanting to add more veggies to their meals, this pizza is a guilt-free treat that can be enjoyed any time of the day, even for breakfast.

Zucchini, the star ingredient in this recipe, is a versatile and nutrient-dense vegetable. It’s low in calories yet high in essential vitamins like vitamin C and potassium. Zucchini is also rich in antioxidants, which are beneficial for reducing inflammation and protecting your body from free radicals. Including zucchini in your regular diet can support heart health, aid in digestion, and even promote healthy vision.

So why not give this veggie-packed pizza a try and make it a regular part of your meal rotation?

Ingredients

For the pizza crust (or dough):

  • 140 g zucchini
  • 40 g red pepper
  • 40 g onion
  • 1/2 tsp. salt
  • 1/2 cup or 40 g oats flour
  • 1/2 tbsp instant yeast

For the pizza garnish (customizable to your preference):

  • 1/4 cup tomato sauce
  • Pizza seasoning to taste
  • 60 g shredded mozzarella cheese
  • 20 g red pepper, sliced
  • 20 g jalapeños pepper, sliced
  • 25 g green olive slices

Directions

  1. In a bowl, combine shredded zucchini, red pepper, and onion. Sprinkle a bit of salt over the shredded veggies and mix to extract the excess moisture.
  2. To the veggie mixture, add oats flour and instant yeast. Mix everything together until well combined.
  3. Allow the dough to “proof” for approximately 20 minutes, allowing it to rise a bit and develop its flavor.
  4. Onto a nonstick pan brushed with a fraction of oil and before turning on the heat, shape the dough into a round crust.
  5. Heat the pan over medium-low heat, cover, and let cook the first side of the crust for about 7 minutes, or until it’s lightly browned.
  6. Flip the crust to cook on the other side. On the cooked side, spread your garnishes of choice. You can use tomato sauce sprinkled with pizza seasoning for that classic pizza flavor. Then, layer shredded mozzarella cheese, sliced red pepper, sliced jalapeños, and green olive slices.
  7. Cover the pan and let it cook for another 7 minutes, allowing the cheese to melt and the flavors to meld together.

Prep Time

  • Prep Time: 20 minutes
  • Proofing Time: 20 minutes
  • Cooking Time: 20 minutes

Nutritional Information (per serving)

  • Energy: 211 calories
  • Protein: 16.45 g
  • Fat: 2.45 g
  • Carbohydrates: 31.19 g
  • Fiber: 6.1 g

Storage and Tips

  • Enjoy the pizza fresh and warm from the pan for the best taste and texture.
  • Store any leftovers in an airtight container in the refrigerator for up to 3 days.
  • Customize your toppings according to your preferences for a pizza that’s uniquely yours!
Burnt Basque Cheesecake

Burnt Basque Cheesecake

Aug 20, 2024

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Burnt Basque Cheesecake

Indulge in the creamy, melt-in-your-mouth goodness of this lighter version of the popular burnt Basque cheesecake. This culinary masterpiece is surprisingly easy to make and delivers a taste that’s out of this world. Whether you’re serving it at a dinner party or enjoying a slice on a cozy afternoon, this cheesecake is sure to impress.

Not only is this dessert a delight for your taste buds, but it’s also a great source of protein and calcium, thanks to the cream cheese and eggs. These ingredients play a crucial role in bone health and muscle maintenance, making this cheesecake a somewhat nutritious treat when enjoyed in moderation.

The use of maple syrup as a sweetener adds a touch of natural sweetness without the refined sugars, offering a slightly healthier alternative to traditional desserts.

Ingredients

  • 300 g cream cheese
  • 3 eggs
  • ¼ cup maple syrup (or any other sweetener of your choice)
  • 2 tbsp. or 15 g cornstarch
  • Zest of one lemon

Directions

  1. Preheat your oven to 365°F (185°C) and line a baking pan with parchment paper.
  2. In a mixing bowl, combine the cream cheese kept at room temperature and eggs. Use a hand mixer to whisk vigorously until the mixture is smooth and creamy.
  3. Add maple syrup, cornstarch, and the zest of a lemon to the cream cheese mixture. Mix again until all ingredients are fully combined.
  4. Pour the creamy batter into the prepared baking pan. Bake the cheesecake in the preheated oven for 40 to 50 minutes, depending on your preferred texture.
  5. Keep an eye on it; you want the top to turn golden brown, almost burned, and the edges to set.
  6. Once done, remove the cheesecake from the oven and let it cool. It will deflate substantially, which is perfectly normal.
  7. If desired, sprinkle powdered sugar over the top for a nice finish.
  8. Carefully cut into slices, serve, and savor the creamy, tangy, and sweet flavors of your homemade Cheesecake Basque.

Prep Time

  • 20 minutes

Baking Time

  • 45 minutes

Servings

  • 4 servings

Nutritional Information (Per 1 Serving)

  • Energy: 340 calories
  • Protein: 10.05 g
  • Fat: 25.03 g
  • Carbohydrates: 19.52 g
  • Fiber: 0 g

Storage and Recommendations

Store your leftover Basque cheesecake in an airtight container in the refrigerator for up to 3 days. Garnish with fresh berries or any other healthy garnishes of your preference for an added burst of flavor and color.

Carrot Walnut Salad

Carrot Walnut Salad

Aug 20, 2024

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Carrot Walnut Salad

If you’re looking for a salad that’s both nutritious and bursting with flavor, you’ve come to the right place. This Carrot & Walnut Salad combines the natural sweetness of carrots with the crunch of walnuts and the tangy burst of citrus from freshly squeezed orange juice. Not only is this salad a joy to eat, but it’s also packed with nutrients that are fantastic for your health.

Carrots, the star of this dish, are a powerhouse of beta-carotene, which your body converts into vitamin A, essential for maintaining good vision, a strong immune system, and glowing skin. Walnuts, on the other hand, are loaded with heart-healthy fats, protein, and antioxidants that can help reduce inflammation and promote brain health. When you bring these ingredients together, you have a salad that’s not just delicious but also a great way to support your overall well-being. Add this salad to your regular diet for a tasty boost of essential nutrients!

This recipe makes a deliciously fresh and crunchy salad that’s perfect as a side dish or a light main course. Enjoy the vibrant flavors and the health benefits with every bite!

Ingredients

  • 400 g raw and shredded carrots
  • ⅓ cup or 50 g dried raisins
  • 60 g sliced green onion
  • 1 orange (we’ll use the juice to hydrate the raisins and add to the vinaigrette)
  • ⅓ cup or 35 g raw walnuts
  • 2 tbsp. olive oil
  • 2 tbsp. apple cider vinegar
  • 3 tbsp. orange juice
  • ½ tsp. salt
  • Black pepper to taste

Directions

  1. Start by juicing an orange. Take the juice and add it to the raisins to hydrate them. Let sit while you start shredding the carrots using a hand grater or food processor and chopping the green onion. Chop the walnuts into large chunks and set aside.
  2. In a large mixing bowl, add shredded carrots, chopped onion, and the drained raisins (from the orange juice). Stir well to combine all the ingredients.
  3. Prepare the vinaigrette by adding olive oil, apple cider vinegar, the orange juice from the raisins, salt, and black pepper to a jar. Mix well to combine.
  4. Pour the vinaigrette on top of the salad mixture and mix well to combine all the ingredients.
  5. Place the salad into a serving plate, garnish with walnut chunks, and enjoy fresh.

Prep Time

  • 30 minutes

Nutrition (Per 1 Serving)

  • Energy: 302 calories
  • Protein: 4.16 g
  • Fat: 12.83 g
  • Carbohydrates: 25.61 g
  • Fiber: 4.8 g

Storage and Notes

  • It’s best to enjoy your carrot salad while still fresh. If you have leftovers, store them in an airtight container in the fridge for up to 2 days.
  • Customize the salad by adding other ingredients like dried cranberries or seeds for added flavor and texture!

 

Corn Soup

Corn Soup

Aug 20, 2024

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Corn Soup

Capture the essence of summer with this delightful and creamy corn soup! This recipe offers a healthy twist on the classic corn cream soup, using wholesome ingredients and no cream or butter. It’s the perfect blend of simplicity and taste, making it a hit with both kids and adults alike.

Corn, the star ingredient of this recipe, is not only delicious but also packed with nutrients. Rich in fiber, vitamins, and minerals, corn supports digestive health and provides a good source of energy. It’s particularly high in Vitamin B6, which plays a crucial role in energy metabolism, and folate, which is essential for cell function and tissue growth. Additionally, corn is loaded with antioxidants, particularly lutein and zeaxanthin, which are beneficial for eye health. Incorporating corn into your diet can help keep your meals nutritious while satisfying your taste buds.

Now, let’s dive into this comforting and flavorful corn soup!

Ingredients:

  • 2 cups (275 g) fresh or frozen corn
  • 200 g diced potato
  • 120 g sliced leeks
  • 80 g diced onion
  • 2 cloves garlic
  • 2 tbsp. olive oil
  • 3 cups homemade chicken broth (or vegetable broth)
  • 25 g fresh parsley, for garnish
  • 1 tsp. salt
  • Black pepper, to taste

Directions:

  1. Start by heating olive oil in a large saucepan over medium-high heat.
  2. Add the diced onions, sliced leeks, and sliced garlic. Sauté until the vegetables become translucent and fragrant.
  3. Incorporate the fresh or frozen corn and diced potatoes into the pot. Season the mixture with salt and black pepper. Continue sautéing for an additional 2 to 3 minutes, allowing the flavors to meld.
  4. Pour in homemade or store-bought chicken or vegetable broth, bring the soup to a gentle simmer. Allow it to simmer for approximately 30 minutes, allowing the ingredients to tenderize and the flavors to develop.
  5. Blend the soup to a smooth and velvety cream consistency.
  6. Optionally, blend one cup of the creamy base with a generous amount of fresh parsley to create a vibrant green parsley soup for garnish.
  7. To serve, ladle the creamy corn soup into serving plates. Swirl a dollop of the green parsley soup on top of each serving, creating a visually stunning contrast of colors.

Prep Time:

  • 30 minutes Prep
  • 30 minutes Simmering

Nutritional Information (Per 1 Serving):

  • Energy: 204 calories
  • Protein: 4.16 g
  • Fat: 7.49 g
  • Carbohydrates: 33.79 g
  • Fiber: 4 g

Storage:

  • Store any leftover corn soup in an airtight container in the fridge for up to 3 days.

Notes:

  • Customize the soup by adding other seasonal vegetables or herbs according to your taste preferences.
  • This recipe is vegetarian and can easily be made vegan by using vegetable broth instead of chicken broth.